Aug 11th- 17th

Monday 

A. Back Squat @ 22X1, 3x3 @ 320- no misses

B. Power Clean 1 rep Every 90 seconds @ @ 270, for 8 reps- no misses

C. GH raise @ 20X0 8-10 reps x 4 sets , rest 90 seconds- completed with ease

D. :45 AMRAP strict Toes to bar ,rest 90 seconds x 5 sets - 28, 25,23,21,17

Tuesday 

5 min AMRAP @ 85-90%- 28, 25, 23,21

row 1000m

wall balls in remaining time

rest 3 min x 4 sets

Wednesday
 A. Snatch, 1 rep x 3 sets @ 210#- no fails 

B. Clean and Jerk, 1 rep x 3 sets @ 270- no fails 

C. Seated Good morning @ 2111, 8-10 reps x 3 sets, rest 2 min- sets of 10- 115,125,135

+

for time- 8:13

50 back extensions

40 GHD sit ups

  800m run

Thursday
Off 

Friday

Run 400m

100 double unders

rest= work x 4 sets- 2:45(ub) 2:55, 3:01, 3:15

Saturday

A. Split Jerk 1 rep x 3 sets @ 275, rest as needed- rested 2 mins no misses

B. Weighted back extensions 8-10 reps x 5 sets, rest 60 seconds- sets of 10 with 35,45,55,60

C. Paloff Press10/10 , rst 30 seconds between arms x 5 sets- completed 

+

20 min easy run